Workout of the Day

SKILL

Rope Climbs

Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!

METCON

EMOM x 20 MIN
A. 1-3 Rope Climbs (15′)
B. 12/9 Cal Row
C. 6 Sandbag Ground to Shoulder
D. 10/8 Cal Bike

Notes
The intent for today is sustainable, quality effort for the full 20 minutes. Choose your paces and scale your rep counts accordingly. Do not work for more than 40 sec per “station,” so you have time to recover and transition.

Choose a challenging sandbag weight that you can do 6 reps in a row with as quick singles. Alternate shoulders each rep.

We have 4 ropes available for use, so in full classes, you may need to trade off reps with a buddy!

Rope Climb Scaling:
A. 1-3 Partial Height Climbs
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs

CrossFit Group Class Programming Template (WK3/8)

Coach Whit demoing a rope climb footwork drill we’ll use in class today. This is a great way to learn proper leg wrapping without being as limited by holding onto the rope.

Rope Climb 101

Here is another video of our rope climb technique. We strongly recommend you wear pants and/or long socks today. Burning your lower leg on the rope is a common experience during the learning progression of this movement.

Workout of the Day

STRENGTH

A1. Back Rack Reverse Lunge
3×8 ea side, across

A2. Alternating DB Bench Press
3×16-20 alt (8-10 ea)

Notes
Use a slower-down, faster-up tempo on both movements today, controlling the load on descent. Rest about a minute between movements, longer if needed.

Lunges: After a few warm up sets, use the same load you did in Week 1 for 3×6, simply adding two reps. If you were very conservative and went too light in Week 1, feel free to go heavier today. RPE 8/10 is good guidance for most folks.

You may re-rack the bar and rest up to 30 sec between sides.

DB Bench: Do at least 1 warm up set with light-moderate weight and then 3 working sets, building or across. Alternating reps means we will spend more time under tension and load. Make sure the non-pressing arm stays fully locked out with the weight stacked over your shoulder as the opposite arm completes the next rep.

PARTNER METCON

10 Rounds for Time (5 each)
50 Double Unders
8 DB Thrusters @ 50/35/20#

Notes
Intent <13 min. Partners alternate full rounds of work, 10 total, 5 each.

DU: <45 sec in most rounds. Scale as needed.
A. 20-40 DU’s
B. 40 sec DU practice

Thrusters: Heavy dumbbells. Ideally these are done unbroken throughout the workout, given that you have time to recharge/rest between each effort. Choose a weight outside your comfort zone that you can still move with consistent mechanics and full ranges of motion for 1-2 sets each round.

CrossFit Group Class Programming Template (WK3/8)

McKensey’s journey with us began in 2011 with a crush on a boy who was really into CrossFit. A few months later, that boy became her boyfriend, and she joined CrossFit South Brooklyn with him. She doesn’t recommend joining anything just to impress a guy – but 14 years later, he’s her husband, they have a three-year-old, and she’s still going strong! Over time, her focus shifted from CrossFit to Strength Cycle, where she found a deep appreciation for lifting and a strong sense of community. Through big life moments and even bigger lifts, the gym has remained a constant, from deadlifting her body weight during a sweltering summer in her third trimester to navigating the ever-changing seasons of life.

Whether she’s showing up for herself, cheering on others, or swapping TV recommendations between sets, McKensey embodies strength, resilience, and heart. Congratulations, McKensey! We’re so lucky to have you as part of the CFSBK family!

Name (and any nicknames): McKensey

Where were you born, and where did you grow up? I was born in Salem, OR, and grew up in the Seattle Area

How long have you been in Strength Cycle/CrossFitting, and how did you find your way to CFSBK? 2011! I started CrossFit because a boy I had a crush on was really into it. A few months later that boy became my boyfriend, and I joined CFSBK with him. I do not recommend joining anything because you’re trying to impress a boy, but 14 years later he’s my husband, we have a three year old, and I’m still going!

What keeps you coming back to CFSBK? Strength Cycle! I did my first cycle about a year after joining CFSBK because I wanted to get stronger. After a few cycles, I realized that this was how I liked to train – the focus on lifting, Jeremy’s coaching, and the community are all special.

What does CFSBK mean to you? It’s been a constant. I’ve been at the gym through a lot of life moments, I’ve left and come back. It’s become a through-line in my adult life. 

How has the gym changed your life? Learning how to lift allowed me to reconceptualize what my body was capable of. I love being strong.

Can you share a memorable experience or achievement from your time at CFSBK? There was a point in the third trimester of my pregnancy where I deadlifted my body weight. It was the middle of summer, hot, and Jeremy had all of the fans in the gym pointed at me so I could stay cool. When I finished my set, the woman I was sharing a platform with looked at me and said ‘that was awesome.’ Two months later, my ob/gyn complimented me on how strong I was in the middle of my c-section.

What are your current fitness goals? Showing up. I’m in a season of life where just finding the time to make it twice a week is a lot of effort, so that is where I’m focused. Getting there, prioritizing time for myself, moving.

Program your dream workout: Strength cycle day where the lifts are back squat, bench press, and deadlift.

Program your nightmare workout: Lots of running, early in the morning. Running and I do not agree.

Favorite and least favorite lift: My favorite is the low bar back squat. My least favorite is anything that involves more steps than going up and down – I am very uncoordinated.

How do you spend your time outside of CFSBK? Do you have any hobbies? Right now, life really rotates around family and parenting, so hobbies feel very aspirational. When I do have some time, taking long walks throughout the city will always be a favorite activity and why I love living in NY.

What are you currently recommending (books, shows, food, etc.)? We talk about TV during Strength a lot. These are the shows recommended to me that I loved: Halt and Catch Fire, Andor, Reservation Dogs.

Any advice for new CFSBKers? Your goals, and what you need out of the gym, will change as life changes. Be open to that, and let yourself redefine success based on what you need in each moment.

Workout of the Day

“JERRY”

For Time:
1 Mile Run
2000m Row
1 Mile Run

Notes
Nope, this isn’t a joke. It’s a CrossFit benchmark/hero workout! Though we need to pace properly to get our best time, this isn’t meant to be a relaxing jog/row sandwich. Set a goal to run a challenging first mile, maintain an uncomfortable pace for the row, and empty the tank on the final mile.

Intent <30 Min. Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

Beginner Option
1/2 Mile Run
1000m Row
1/2 Mile Run

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

CrossFit Group Class Programming Template (WK3/8)

Sam A rowing 50 cals in under 2:00 during 25.3. Channel your inner Sam today on the erg!

“Jerry” Demo

Today’s workout is a classic monostructural chipper, featuring two challenging 2-mile runs and a 2k row. This workout is a great opportunity to test your endurance and embrace the CrossFit methodology’s focus on expanding the limits of your physical capacity. Check out this demo from 2010 below to see a sub 23 minute effort.

Workout of the Day

STRENGTH

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of 1 RM)

1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%

Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143

Beginner
Power Clean and Push Jerk x 2 Reps
*Every 3 Sets, Increase weight

Notes
1 “rep” of the complex = 1 Power Clean + 1 Push Jerk. Bail the bar from overhead, reset on the floor, and repeat. Don’t rush between reps.

Base your percentages off whichever lift is your limiting factor.

Today we have a 5% increase from last week’s weights.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. DB Strict Press, 3×8-12 @ 21X1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

Generally, this lift can start at 90-120% of your best clean, and build from there. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is straightforward today. Hold the tempo, with 1 sec pauses at bottom and top of each rep. Aim for at least 2 sets that feel like 8/10 RPE or harder. Leave 0-1 reps in reserve.

CrossFit Group Class Programming Template (WK2/8)

Monica and Madison being TOO CUTE in their Yacht Rock outfits

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 3×4-6
D. Bench, 3×4-6
E. Deadlift, 3×4-6

Notes
Tomorrow we have power clean and jerks, clean deadlifts, and overhead pressing.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Use same or slightly heavier load if you did this last week.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

EMOM X 12 MIN
A. 15/12 Cal Row or Bike
B. 40 sec AMRAP Shuttle Runs
C. 15 Kipping Pull-Ups OR Toes to Bar

Notes
Intent is that you have about 20 sec to rest/transition from station to station throughout. Scale back calories or reps to stay consistent!

Stay tuned in on the row. Are you pulling early with your arms? Are you letting your seat slide in too close to your heels? Keep an eye out for theses common faults (and others) and work to improve your efficiency rather than zoning out.

Gymnastic Scaling: 15 reps per round is appropriate if you have 10+ unbroken when fresh. Reps should be completed in 1-3 sets. Scale as needed.

Pull-Ups:
A. 8-12 Kipping
B. 8 Strict, Foot Assisted, or Band Assisted

Toes to Bar:
A. 8-12 Kipping
B. 8 Strict TTB or Knee to Elbow
C. 15 Kipping Hanging Leg Raises (toes above hips)

CrossFit Group Class Programming Template (WK2/8)

Jake taking his rest day inside the gym

Diapers & Dumbbells Testimonials

Check out these three wonderful testimonials from from of our D&D moms. This class is spread through word of mouth so please share with any new parents you may know!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

6 Intervals of:

In 1:30, complete
10/8 Cal Bike
10 Power Snatches (75/55/35#)
Max Reps Lateral Burpees over the Bar

Rest 1:30 between intervals

Notes
Scale load and/or volume of work on the first two movements so you have at least 20 seconds for burpees on most rounds.

Bike < 45 sec

Power Snatch: Very light, <50% of 1RM. Move the load quickly and efficiently throughout the workout. New athletes can opt for a hang power snatch if needed to support sound mechanics and technique.

Scale the burpee by eliminating the push up, stepping over the bar, or both.

CrossFit Group Class Programming Template (WK2/8)

Welcome new Foundations grads Hilary, Ruth, Zach and Jordan!

Cycling Power Snatches

Today’s workout includes cycling 10 light power Snatches each round. Here are three tips to consider for efficient movement today.

Control the Barbell on the Way Down
Instead of letting the bar crash after each rep, control the descent by guiding it back to your hips before dropping it to mid-shin. This keeps you in control and helps maintain a consistent rhythm.

Keep Your Bar Path Close
As you pull the bar off the floor and through your hips, focus on keeping it close to your body. This creates a more efficient bar path and reduces unnecessary energy loss from swinging the bar out in front. A tight, vertical pull will make each rep faster and smoother.

Use the Hook Grip
Keeping a hook grip (thumb wrapped under your fingers) reduces grip fatigue and makes it easier to hang on to the barbell for multiple reps. It may feel uncomfortable at first, but it’s CRUCIAL.

Here is a video of coach David cycling snatches from 23.3

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 4x6ea
C. Front Squat, 3×4-6
D. Bench, 3×4-6
E. Deadlift, 3×4-6

Notes
Tomorrow we have bike, power snatches, and burpees.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Use same or slightly heavier load if you did this last week.

Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict chin-ups or pull-ups are a good pairing with lunges/squats, and they are not specifically in the program this cycle.

METCON

“Karen”

For Time
150 Wall Ball Shots (20#/10′, 14#/9′)

Notes
This classic benchmark contains a high volume of a light weightlifting movement. Work with integrity in holding the standard today.

Choose a load and target height that allows you to hang on for large sets. That being said, pacing and strategic rest periods will be required to log your best time.

Intent < 12 min

Scaling Option A
150 wall-ball shots (14#/10′, 10#/9′)

Scaling Option B
75 wall-ball shots (10#/8′, 6#/8′)

CrossFit Group Class Programming Template (WK2/8)

Coach Avery and her client Graeme doing some single arm pulls on the cable machine. Graeme also did the gym a solid and helped cut some of the new boxes we got to 16″s (they originally only came in 20″ and 12″ so we had to modify some 20s.) It takes a village!!!

Wall Ball and Karen

Check out this vintage CrossFit video (4:00) discussing Wall ball technique and today’s benchmark workout. If you’re doing 150 of anything you want to be as EFFICIENT as possible, especially when there’s a projectile involved!

Aerial Exploration this Saturday!

Let’s hang from the ceiling! All levels welcome. This is a taster class involving a variety of aerial apparatuses and beginner level exploration taught by coach Suzanne-Michelle. If you’re curious, this class is for you! Included will be 2 styles of aerial pole, a giant squiggle (exactly what it sounds like) , Lyra hoop, and an aerial hand loop. Come find your inner monkey!

Date: March 29, 2025
Time: 2:30 PM to 3:30 PM
Price: $35
Sign up here

Workout of the Day

AMRAP 10:00
6 Bench Press
12 Russian KB Swings
12/9 Cal Row

Rest 5 min

AMRAP 10:00
12 Sit Ups
12 Box Jumps (24/20/16″)
12/9 Cal Bike

Notes
Intent 4+ Rounds on each segment.

Use a barbell bench press load in the realm of 65-70% of your 1RM. It should be a moderately challenging unbroken set, and will obviously get more difficult as fatigue from the other movements sets in. Since you won’t have a spotter here, safety first! If you’re not 100% sure the next rep is going to happen, just rack the bar.

CrossFit Group Class Programming Template (WK2/8)

Huge congrats to CFSBK alumni David Genat on winning Deal or No Deal Island Season 2. David was a long time CFSBKer prior to moving to Australia where he won Australian Survivor, then won Survivor all stars and now DONDI! David took home a network television record of 5.8 million dollars!!! ALL HAIL THE GOLDEN GOD!

Workout of the Day

STRENGTH

A1. ATG DB Suitcase Split Squat
4 x 6-8 ea @ 3111

A2. DB/KB Pullover
4 x 8-12 @ 3011

Notes
On both of these movements, use your first set to dial in proper set up and tempo, then add load as technique allows.

ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot a good amount to achieve this.

Rest as needed between exercises, around 1 min or so.

ASSISTANCE

3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull.

Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.

Track back to 11/17/24 or 11/25/24 for some guidance.
CFSBK Programming Calendar

CrossFit Group Class Programming Template (WK2/8)

Coach Whit answers questions during the Q&A session at our recent Nutrition for Health and Performance seminar. 

As our Director of Training Whit works hard for the CFSBK community. Her responsibilities include leading group class programming, overseeing coaching staff education and development, being one of David’s many spiritual advisors, and creating learning opportunities for members—like this event. YAY Whit!

The ATG Split Squat

This single-leg exercise is a variation of the lunging archetype. By emphasizing a forward knee position, it strengthens the muscles, tendons, and ligaments in less commonly trained ranges, helping to improve mobility around the hip, knee, and ankle. Your coach will go through some progressions in class to find the best version for you.

Workout of the Day

For Time
130m Run
26 Air Squats
26 Double Unders
270m Run
54 Air Squats
54 Double Unders
400m Run
80 Air Squats
80 Double Unders

Notes
Intent < 17 min

Run Scaling: If your average pace is over 10 min/mile, consider scaling to 130m/200m/270m. The 200m turnaround point is the far end of the green ramp/start of the mural.

Squats: 160 total reps. 160 opportunities to move consistently with impeccable mechanics through your best range of motion. If needed, scale to 20/40/60 for a total of 120 reps.

DU: 160 total reps. Scaling ideas: RD 1 / RD 2 / RD 3
A. 13/27/40 double unders
B. 30 sec / 60 sec / 90 sec practice
C. 40/80/120 single unders

ASSISTANCE

4 Rounds for Quality
5 Compression Sit Up to Pancake Stretch
5 ea Eccentric Single Leg Hamstring Curl on Slider
10-15 Lying DB Tricep Extensions

Notes
Hamstring Curl: Go as slow as possible on the way out to knee extension. A good goal would be 5 seconds!

CrossFit Group Class Programming Template (WK2/8)

Joe digging DEEP in this moment

GYMPROVEMENTS

The never-ending CFSBK home improvement project continues with some exciting changes and new equipment! First, Coach Brett rearranged the rowers, sandbag rack, and barbells in 608 to make better use of the space. We also added a second Ski Erg to 608, courtesy of a semi-permanent loan from CFSBK Hall of Famer Dan H. Lastly, we purchased two brand-new Assault Bike Pros for 608. Enjoy!